Workout Description

Why This Workout Is Very Hard

Ring muscle-ups are an advanced skill that many average CrossFitters cannot perform consistently. The EMOM format forces athletes to attempt muscle-ups every minute while fatigued from max double-unders, creating a brutal combination. The 30-second AMRAP muscle-ups after 9 minutes of this demands high-skill movements under extreme fatigue. Most athletes will fail to complete as prescribed due to the skill barrier and fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ring muscle ups and muscle ups require significant upper body pulling and pushing stamina, especially as grip fatigue accumulates across rounds.
• Strength (7/10): Ring muscle ups demand high relative strength for the transition and dip phases, requiring substantial upper body strength development.
• Flexibility (6/10): Ring muscle ups require good shoulder mobility and thoracic extension for the transition, plus hip flexibility for kipping efficiency.
• Power (6/10): Double unders require explosive hip extension and coordination, while muscle ups demand powerful pulling and transition phases.
• Speed (5/10): EMOM format requires efficient movement execution and quick transitions, but built-in rest periods moderate the speed demands.
• Endurance (4/10): Three 3-minute EMOMs with double unders provide moderate cardiovascular demand, but rest periods and short duration limit pure aerobic stress.

Movements

• Ring Muscle-Up
• Double-Under

Benchmark Notes

This workout has two separate scores: Score #1 (Double Unders) and Score #2 (30-second AMRAP Muscle Ups). Since the prompt asks for benchmark levels for 'this workout' without specifying which score, I'll focus on the combined total reps as the primary metric, but note that gyms typically track these separately. Breaking down the workout structure: - 3 rounds of 3-minute EMOM with 1 Ring Muscle Up + Max Double Unders - Followed by 30-second AMRAP of Muscle Ups For the EMOM portion (9 minutes total): - Ring Muscle Ups: 9 total (1 per minute) - these are setup/required reps - Double Unders: This is where the volume comes from - Elite athletes can hit 40-50 double unders per minute when fresh - With ring muscle up setup and fatigue: Round 1: ~45 DUs/min, Round 2: ~40 DUs/min, Round 3: ~35 DUs/min - Elite total DUs: ~360, Advanced: ~270, Intermediate: ~180, Novice: ~90 For the 30-second AMRAP Muscle Ups: - Elite: 8-10 muscle ups (one every 3-4 seconds) - Advanced: 5-7 muscle ups - Intermediate: 3-4 muscle ups - Novice: 1-2 muscle ups Combined totals (DUs + Final MUs): - L10 (Elite): ~370 total reps - L5 (Median): ~185 total reps - L1 (Novice): ~95 total reps Note: Most gyms would track these as separate scores since they test different energy systems and skills. The double under score tests aerobic capacity and coordination under fatigue, while the final muscle up AMRAP tests anaerobic power and upper body strength after significant pre-fatigue. Final targets: L10: ~370 reps, L5: ~185 reps, L1: ~95 reps

Modality Profile

Ring Muscle-Up is a gymnastics bodyweight movement, Double-Under is a gymnastics jump rope coordination skill. Wait - Double-Unders are gymnastics movements (bodyweight coordination), so this should be 100% gymnastics. Let me recalculate: Both Ring Muscle-Up and Double-Under are gymnastics movements, making this 100% gymnastics.